[Alain Parent]

Hello Team, great day today for everyone. I was particularly impressed with how much everyone skied the top of the hills; great speed coming down. I personally think that Team Sprints are the hardest races that you do. We are very proud of everyone. A big thank you to the waxers, as I think CNSC had some of the fastest skis out there! The only improvement is to have more CNSC athletes at the awards!!!

First:
The first start time is again at 9am
ALSO: Daylight savings on Saturday night. Move your clocks forward right now! It’s going to be an early start for your body tomorrow.

Weather:
Not as cold tonight, but still freezing. Tomorrow will be another sunny day and a high of +9. Bring sunscreen! More details here: http://www.weatheroffice.gc.ca/city/pages/ab-3_metric_e.html

Stadium:
Fairly straight forward stadium setup. Actually, the exact same as the Saturday AB Cup last week.

Courses:
Skate race on Sunday. 4 courses tomorrow (2 different 2.5km courses and 2 different 3.3km courses). Sunday’s course marking color is yellow. Course category letter is the following:
Open Men A
Open Women B
Junior Male C
Junior Female D
Junior Boy E
Junior Girl F
Juvenile Boy G
Juvenile Girl H

See the maps on our website if you are not sure.

Warm up area:
All other trails are fair game for warming up. Go on the Banff Trail or biathlon trails, but not on the Banff trail while the para-nordic skiers are racing there at 9:00 until 9:30. Check your Training Peaks for a recommendation for a warm up.

Schedule for Sunday:
Arrive the team room 1.25hrs before your start. Check in with a coach and grab your bib and transponders. We will ask you to hang out in the daylodge or BWTC as the wax room is busy and the air quality might not be great.

Open men 9:30am (30 sec starts): 10km
Open women 11:12am (30 sec starts): 5km
Junior boys 1:00pm (15 sec starts): 10km
Junior girls 2:00pm (15 sec starts): 5km
Juvenile girls 2:17pm (15 sec starts): 5km
Juvenile boys 2:39pm (15 sec starts): 5km

Start list here: http://zone4.ca/results.asp?ID=3814&cat=all&pt=1

OTHER:
Transponders need to be worn again. There is a right and left unit and the number must face outside your ankle.

Before you leave the site to go back home: Take your skate skis back home with you
5:00 – 5:30pm: Awards Ceremonies, Civic Centre. Come and cheer CNSC. Let’s have a lot of people there.
6:00pm: CNSC Social for athletes, coaches and waxers. Potluck. Hick’s house: 105 Deer Place. Athlete last name starting with: A to H – main course, I to P – salad, Q to Z – dessert. Coaches/waxers: Drinks for all (canned or bottled drinks to cut down on the need for plastic cups)[/color][/b]

Check your Training Peaks for details about each workout. You will find various recommendations such as warm up and what to do after the race.

We recommend you do a cool down on a stationary bike for 15min or running at the CNC. Bring the appropriate gear with you.

Make sure you bring recovery drink for after the race. A good recovery drink is also chocolate milk. Bring some other food also and some dry clothes to change into.

Congratulations for reading this far again. You deserve a jelly bean!!! 😆 😆 😆 😆

[Author]

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